Powerlifting is not for the weak. It requires hard work, discipline, grit, and
consistency. It’s a sport that builds strength, power, and muscle mass.
But powerlifting is more than just lifting heavy weights. It requires a specific set of
skills and techniques that only the pros know.
And we’re here to take your
powerlifting goals to the next level with surprising tactics to boost your form and
accelerate your progress.
Benefits of Powerlifting Workouts
Powerlifting pushes boundaries. It tests human strength, urging us to expand our
limits and increase our maximum strength. Overall, powerlifting focuses on reaching one-rep maxes in three core areas: Squats, bench presses, and deadlifts.
As a result?
Powerlifting workouts can:
● Expedite fat loss with high-intensity, calorie-burning exercises.
● Massively increase strength all throughout the body.
● Support healthy bone density and longevity.
● Improve posture.
● Boost mental resilience.
Powerlifting isn’t just for bodybuilders and Olympians. It’s a technique that can
transform anyone’s confidence, strength, and progress in the gym.
5 Underrated Powerlifting Workout Tactics
Want to become the best powerlifter you can be? Get ready: We’re sharing 5
underrated powerlifting tactics that the pros don’t want you to know.
1. Use Your Breath to Your Advantage.
Breath can fuel our muscles.
In most types of exercises, holding your breath can hold you back. But when powerlifting, your body needs extra support. Strategically holding your breath when powerlifting can stabilize your spine and core muscles. This is what we call the Valsalva maneuver: A breathing tactic used to engage the core and straighten the back during powerlifting workouts.
Here’s how you can practice it:
● Stand with your feet shoulder-width apart and maintain a straight
back.
● Take a deep breath in through your nose, expanding your belly with
the breath.
● Close your mouth and hold your breath while keeping your glottis (the
opening between your vocal cords) closed.
● Contract your abdominal muscles and push your diaphragm against
the trapped air in your lungs. This action should create a sensation of
pressure in your core.
● Maintain the pressure in your core as you perform the lift. This is
typically done during the most challenging portion of the lift, such as
when you’re pushing up during a squat or bench press or pulling
during a deadlift.
● Release the breath and exhale only after completing the lift and
returning to a stable position. Make sure you do this safely to avoid getting light-headed. Another powerful way to utilize your breath when preparing for powerlifting workouts is to do breath pause squats. These squats are performed by taking a deep breath, holding it, and then squatting down. Hold the squat for a few seconds, then exhale and return to the starting position. This exercise will improve your breathing technique and build strength in your legs and core.
2. Warm Up Isn’t Just Cardio and Stretching.
Think beyond the treadmill.
Most people think a warm-up is just running on a treadmill or stretching their muscles. But in powerlifting, warm-up is more than that. Practicing bodyweight versions of your powerlifting workouts can be a game-changer:
● Warm up your muscles with bodyweight squats and lunges.
● Cycle through push-ups to prepare your chest for your bench press.
● Practice hyperextensions or straight-leg bridges to prepare for the
deadlift.
Focus on warming up your quads, chest, delts, triceps, and lower back. Get
your joints in your knees, hips, and shoulders warmed up before lifting.
3. If It’s the Wrong Form, Weight Doesn’t Matter.
Let go of the ego and start light.
Remember: Form first, weight later. Chasing your max with the wrong form
will only hold you back or lead to injury. Use the pyramid tactic to progress at a reasonable pace. When warming up, start with a lighter weight and a higher number of reps. As you progress, increase the weight and decrease the reps. This will help lay a solid foundation for your form. Before testing your max, visualize yourself doing the rep correctly before lifting.
4. It’s Just as Much About Diet.
It’s input vs. output 101: The better you fuel your muscles, the stronger they’ll be. Diet plays a significant role in powerlifting. You need to eat to gain muscle mass and strength. Protein is the essential macronutrient needed for muscle growth. Aim for at least one gram of protein per pound of body weight. Don’t forget carbs either. Carbs are essential for energy, especially before a workout. Some of the best powerlifters supplement their training with vitamins, minerals, and nutrients like:
● Pre-workout
My two personal favorites are ON Amino Energy and NO Explode
● Creatine
I strongly suggest Muscletech’s Celltech
● Glutamine
Optimum Nutrition’s Glutamine does the job great
● Omega-3 Fatty Acids
May I recommend Sports Research Triple Strength Omega 3 Fish Oil?
I’ve been using Planta Premium Plant Protein forever from our friends over at Ambrosia Collective. We’ve teamed up with them to get a discount. Use the promo code FitnessFahrenheit to get 10% off
● Glucosamine and Chondroitin
I personally use Vimerson Health
● Magnesium
And here I go with Optimum Nutrition again
5. Don’t Forget Cardio.
Powerlifting is all about strength, volume, and determination.
This requires an increased resilience and work capacity — and cardio can
help. Cardio is often overlooked in powerlifting training, but it can transform your
results. Cardio increases your work capacity and ability to handle high
training volume. Add low-intensity cardio to your regimen, like cycling or weighted walking.
It’ll help you burn fat, improve cardiorespiratory endurance, and recover
faster from your powerlifting workouts.
Equipment Needed for Powerlifting Workouts
Ready to commit to powerlifting? Most powerlifting workouts only need four main
pieces of equipment:
● Squat rack
● Weight bench
● Barbell bar
● Weight plates
Other equipment can help you train, prepare, and strengthen your muscles, but
these are the basics you’ll need to get started. With the right equipment, you can
boost your gains and challenge your max, even at home.
Increase Your Max Strength with Powerlifting.
Powerlifting isn’t just lifting heavy weights. It’s a sport that requires specific skills
and techniques that require practice, patience, and perseverance. Use your breath
strategies, warm up your muscles, focus on your form, eat well, and don’t forget
cardio. Follow these five surprising powerlifting tactics: You’ll be on your way to
building the strength, power, and muscle mass you desire.
